All-- Check out most recent Boz & Todd Experience on today's CFJ. B&G has really been getting some good pub' as of late. DB---I dont think they have much "stock footage" left in the vault. sb
I have been working out at Crossfit East Coast in Aberdeen, NC the last two days.
Yesterday ...
3 rft 400m 21 bw DL (185) 21 pull-ups
Today ...
3 rft 500m row 15 Push Press @135 15 K2E
each of the past two days they have changed the warm up to match the WOD and have included a strength event that went with the WOD ie. today we did push press for 5 reps at 40/50/60/70/75/80/85 % of 1rm.
I don't know if it made a difference but I had to start with a power clean to get it to the start position. I imagine it wouldn't have been as hard with the weight racked.
11 comments:
All--
Check out most recent Boz & Todd Experience on today's CFJ. B&G has really been getting some good pub' as of late. DB---I dont think they have much "stock footage" left in the vault.
sb
Made up Kelly from yesterday - 29:56 (came in under 30 minutes thanks to DB and NM).
We should measure the distance from '62 around GO square just so I can feel like I did more work than the published 400m.
5 reps-115lb
3 reps-125, 135
2 reps-145, 155, 165
1 rep-175, 185, 195, 200
Mark--It is longer than 400m. I felt the same way yesterday.
95
115,115
135,135,135
155,175(F),175(F),170(PR)
Made up Kelly from yesterday as well- 25:58.
Awesome crew again this AM...
I have been working out at Crossfit East Coast in Aberdeen, NC the last two days.
Yesterday ...
3 rft
400m
21 bw DL (185)
21 pull-ups
Today ...
3 rft
500m row
15 Push Press @135
15 K2E
each of the past two days they have changed the warm up to match the WOD and have included a strength event that went with the WOD ie. today we did push press for 5 reps at 40/50/60/70/75/80/85 % of 1rm.
5 - 135
3 - 155,155
2 - 165,165,165
1- 175,185,185,195
Did Front Squats for weight:
5 reps-185lbs
3 reps-190, 195
2 reps-195, 200, 205
1 rep- 210(f), 205, 210(PR), 215(f)
Warmed up with a lot of lower weight thrusters and paid for it on the actual event...all my weights pretty muched dropped each set.
WU= 25 reps 45lbs, 2X10 reps 95lbs, 1 X 7 reps 115... what was I thinking?
5 reps-135(failed on 5th)
3 reps-145, 135
2 reps-140, 135, 125
1 rep- 125, 130, 130, 135
5 x 135
3 x 145,155
2 x 165,165,175
1 x 185(F), 185(F), 185(F), 185
5 reps: 95
3 reps: 115, 125
2 reps: 135, 135, 145
1 rep: 145, 155(nope) 145, 155 (got it)
I don't know if it made a difference but I had to start with a power clean to get it to the start position. I imagine it wouldn't have been as hard with the weight racked.
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